Arm Exercises For Women: Get Sleek, Sexy Arms

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  • ninerbuff
    ninerbuff Posts: 49,024 Member
    From Women's Health Online - emailed article...

    Score beautifully toned arms with this muscle-shaping upper-body workout - Jen Ator

    Here's something you'll love to learn: Your shoulders and upper back tend to carry less fat than the rest of your body, so the right arm exercises can give this area a nearly instant makeover, says Ramona Braganza, a celebrity trainer who has worked with stars such as Anne Hathaway and Jessica Alba. Braganza's upper-body workout, below, hits every major muscle and will help stabilize your shoulder joints, improve your posture, and build that strong, toned look you're after.

    Using five-to eight-pound weights, perform 15 to 20 reps of each exercise and go from one move to the next with little or no rest between. Do two or three sets three times a week.

    Move 01
    Reverse Fly

    Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. That's one rep.
    Actually these target your rear deltoids more than your arms.
    Move 02
    Biceps Curl

    Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

    Move 03
    Dumbbell Cross Jab

    Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.
    And these target your front deltoids and forearms more.
    Move 04
    Lying Triceps Extension

    Lie face-up on a bench and hold a pair of dumbbells above your head, arms straight and palms facing each other. Without moving your upper arms, bend your elbows to lower the dumbbells until they are at either side of your head. Pause, then lift the weights back to the starting position. That's one rep.
    Oh well at least it didn't say you could "lengthen" the look of your muscles.

    A.C.E. Certified Personal & Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • Jeff92se
    Jeff92se Posts: 3,369 Member
    So, what do women with no access to gym, and not enough $$ to invest in serious equipment do?

    Dumbells off of Craigslist. P90X seems to work well for overall fitness. Pushups, squats w/o weight, lunges, chin up bar etc. etc.
  • KatesBadAss
    KatesBadAss Posts: 38 Member
    bump
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    Lift like this
    rorym_Games2010_HBergeronDeadlift_.jpg

    Not like this:
    f207d15209782f3c_dumbbell.jpg

    But I'd prefer to look like number 2 :huh:

    Then don't lose as much fat. That's probably the main difference between the two. #2 is softer because her body fat % is higher than #1.
  • clarkane8
    clarkane8 Posts: 78 Member
    bump. thanks!
  • aliciapenny
    aliciapenny Posts: 51 Member
    I have huge bingo wings due to previous weight loss and not doing any arm exercises. Will these help tone them even though it's just excess skin?

    Thanks in advance.

    lifting heavier weights will build muscle and give the skin something to cling to rather than fat. nothing will "tighten up" skin. you simply need to fill that space with muscle
  • prettygirlhoward
    prettygirlhoward Posts: 338 Member
    BUMP-PMUB
  • silversong24
    silversong24 Posts: 409 Member
    bump
  • 1a1a
    1a1a Posts: 761 Member
    bump
  • Jeff92se
    Jeff92se Posts: 3,369 Member
    Lift like this
    rorym_Games2010_HBergeronDeadlift_.jpg

    Not like this:
    f207d15209782f3c_dumbbell.jpg

    But I'd prefer to look like number 2 :huh:

    Then don't lose as much fat. That's probably the main difference between the two. #2 is softer because her body fat % is higher than #1.

    Much bigger diff than just BF. #1 is much more muscular.
  • StephTink76
    StephTink76 Posts: 318 Member
    bump
  • deadgirl81
    deadgirl81 Posts: 412 Member
    Bump for later on, really need to read this properly!! I want sleek, sexy arms :smile:
  • ckdub428
    ckdub428 Posts: 453 Member
    bump
  • xraylady33
    xraylady33 Posts: 222 Member
    Printed it out..FABULOSITY
  • arickim
    arickim Posts: 137
    cool
  • Buddhasmiracle
    Buddhasmiracle Posts: 925 Member
    6BE7A512-orig.jpg

    :D YAY!! NO BARBIE WEIGHTS.

    Yup!

    Thanks OP, but I will stick to the New Rules
  • Elizadolots
    Elizadolots Posts: 178
    I'll give this a go thanks!
  • bcsrule
    bcsrule Posts: 51 Member
    Bump for later
  • Jeff92se
    Jeff92se Posts: 3,369 Member
    great, printed, will try later.

    :laugh:
  • dmalistar
    dmalistar Posts: 11
    Sweet!
  • bump :) ive been looking every where for something like this ! :happy:

    This ^^ i just did 3 reps each 15 each rep sore arms yay
  • Nopedotjpeg
    Nopedotjpeg Posts: 1,805 Member
    This thread has sent women back to the 80's health spas. Have fun there.
  • Jeff92se
    Jeff92se Posts: 3,369 Member
    Nothing like working the smallest muscle groups in order to burn the calories needed to look "toned".

    Keep the myth alive! :laugh:
  • WifedUpMartin
    WifedUpMartin Posts: 166 Member
    Bump! This is a big trouble area for me. Thanks for posting!
  • I need this desperately. Thanks.
  • Pebbles536
    Pebbles536 Posts: 199
    Squats
    Barbell Row
    Bench Press
    Dead Lift
    Overhead Press

    Screw Isolations!


    ^THIS! And Make it HEAVY!
  • coffeegirl1998
    coffeegirl1998 Posts: 116 Member
    Bump for some good info
  • Jeff92se
    Jeff92se Posts: 3,369 Member
    bump for really bad info
  • angeldelight13
    angeldelight13 Posts: 177 Member
    bump
  • litax
    litax Posts: 22 Member
    Good.
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